WOD / Events

We have several athletes representing CFR7 this Saturday and Sunday at the MAAC. Show some love and support for these hard working teams! If you never seen a Fitness Competition you should definitely come and see how fast we workout!

Handstand Push Up Technique:
4-5 Sets of:
RX+: 5/3 Strict +6 Kipping
RX: 10 Kipping HSPU
FX:5-10 Kipping HSPU with 1-2 Abmats

*Athletes focus should be on technical, quality movement as well as Unbroken cycling

4 Rounds for time
200 m Run
10 Hand release Push Ups
15 Sit ups
20 Kettlebell Swings 32/24, Fx:24/16

3 sets:
20 (10L/10R) DB Or KB Single Arm Strict Press
20 Russian Twists

We have several athletes representing CFR7 this Saturday and Sunday at the MAAC. Show some love and support for these hard working teams! If you never seen a Fitness Competition you should definitely come and see how fast we workout!

Clean Complex:
5 sets of:
2 x 1 Squat Clean + 1 Front Squat + 1 Split Jerk (yes, perform the complex twice for one set)
(Increase load each set)

Beginners: 2 x 2 Hang Power Cleans + 2 Front Squats + 2 Push Press

EMOM 15:
Min 1: 18/15 Cal Row, Fx: 15/12 Cals
Min 2: 15 Wall Ball Shots, Fx:12
Min 3: 3/2 Ring Muscle Ups + 3/2 ring dips, Fx: 5-10 Ring Dips

*Rotating Movements

Pull Up
6 Sets of:
RX+: 3 Pull ups + 2 Chest to Bar+ 1 Bar Muscle up
RX: 3 Pull ups + 3 Chest to Bar
Fx: 6 Pull ups

*Athletes focus should be on technical, quality movement as well as Unbroken cycling

AMRAP 16:
400m Run
15 Box Jumps 24/20
20 Alt. Dumbbell Snatches 50/35, Fx: 35/20

3 sets of:
5 skin the cats
20 Glute Bridges
20 DB Hammer Curls (10L/10R)

Strength/Skill Schedule:
Monday: Deadlift
Tuesday: Pull Up Complex and Development/ EMOM 15
Wednsday: Clean Complex
Thursday: Handstand Push up Complex and Development
Friday: Snatch Complex
Saturday: Bench Press
Sunday: Front Squats/ Row intervals

=======================

Deadlift
Establish a 2RM

5 Rounds for Time:
10 Toes to Bar
10Overhead Squats 135/95, Fx:95/65
10 Lateral Burpees over Bar
15:00 Cap

Establish a 3RM Push Press

4 Rounds.
10 Single arm DB Cleans 50/35, Fx: 35/20 (5L/5R)
10 In Place Front Rack DB Lunges 50/35, Fx: 35/20 (5L/5R)
8/5 Strict Pull Ups, Fx: 10 Kipping pull ups
200 m Run

Overhead Squat
5 x 3 (A)
*From the Rack

“Gymnast Mono”
AMRAP 5:
10/7 Cal Row or Assault Bike
15 Air Squats
*Rest 2:00
AMRAP 5:
30 Double Unders
10 Push Ups
*Rest 2:00
AMRAP 5:
100m Run
4/2 Ring Muscle Ups, Fx: 5/3 C2B Pull ups
(19:00 total)

Test WOD added tonight 6:30 Pm

==========

AMRAP 10: Max HSPU

AMRAP 15:
5 Power Snatches 115/80, Fx: 95/65
7 Toes 2 Bar
9 Box Jumps 30/24, FX:24/20

Rx+ 135/95

Test WOD added to Schedule: 6:30 Pm Friday, April 6th.

==========

Yoga with Kendra tonight at 7:30 pm. Free for CFR7 members and $10 drop in.

Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/

============================

Teams of 2 (1:1 rest)
12 Rounds
8 Over-the-Bar Burpees
12 Dead-lifts (185/125#)
16 Wall-Balls (20/14#)
*Partners alternate completing rounds until a total of 12 rounds are complete.

Test WOD added to Schedule: 6:30 Pm Friday, April 6th.

==========

Olympic Total:
Establish a 1RM Snatch
Establish a 1RM Clean and Jerk

Finisher (if desired):
500 M Row Time Trial